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Slow breathing – a way to cope up with Social Anxiety

If you feel anxious in social settings, it is a sign of having Social Anxiety

The fear of being evaluated negatively and being the center of attention in social settings is called Social Phobia. Generally, this leads to avoiding certain situations like job interviews, social gatherings or even activities like speaking, writing or eating in front of others. Teens who have social phobia are in constant fear of doing something embarrassing.

Here are a few situations that are commonly feared by people with social phobia:

  • Speaking in front of others
  • Going to family functions and parties
  • Talking to strangers
  • Daily activities like drinking, eating, or even using mobile in front of others
  • Using public transportations and public toilets
  • Waiting in a queue

Physical signs of Social phobia:

  • Blushing
  • Shaking or trembling
  • Increased heart rate
  • Sweating
  • Mind going blank
  • A shaky or soft voice
  • Problems concentrating
  • Urge to use the toilet
  • Increased breathing rate
  • Dizziness
  • Nausea or vomiting
  • Urge to escape

How to practice Slow Breathing to overcome social anxiety

Your breathing rate increases automatically when you are anxious. Learning to slow down your breathing rate when you are anxious can settle other anxious sensations, and keep your mind focused as well.

 1. First, time your breaths for one minute (1 breath in and out is counted as one).

2. Then sit down comfortably in front of a clock or a watch with a second hand and start to focus your mind on your breathing.

3. Breathe only through your nose.

4. Try to breathe using your lower stomach/ diaphragm, rather than your chest muscles. Relax your stomach as much as possible.

5. Take a regular breath in for 3 seconds and then breathe out for 3 seconds. Each time you breathe out, think to yourself the word “relax” and let a little more tension go from your muscles – let your shoulders drop, and relax your face.

6. Continue breathing in this 6-second cycle for 5 minutes.

7. At the end of this, count your breaths again for one minute. Write this down.

8. The average person takes 10 to 12 breaths per minute at rest. Your breathing rate may be higher than it should be. Some people with social phobia over-breathe constantly, while other people find that their breathing rate only goes up when they are anxious. In both cases, slow breathing can help.

9. To begin, you will need to practice when already relaxed. Then you can gradually practice in anxious situations. Like learning any new skill, slow breathing takes time and regular practice. You should practice this at least 4 times a day.

Try it and share your results with us. However, if you have any other kind of phobia, do share with our experts and they'd be happy to help. You can chat with the experts or send an email at expert@teentalkindia.com

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How youth can find satisfaction in life

If you want to be satisfied, happy, content, and experience inner peace, it’s critical that you learn how to find your passion and life purpose.
Gousiya Teentalkindia Content Writer

How much satisfied are you with your life right now? How can you improve your life satisfaction? These questions often come to your mind, isn’t it? We generally think of happiness as either a matter of luck or circumstance. Some people are born with happy brains and others are blessed with relatively problem-free lives and loving families. Life satisfaction by nature is a subjective measure. By identifying, acknowledging, and honoring this purpose are perhaps most important action successful people take. Such people take the time to understand what they’re here to do – and then pursue that with passion and enthusiasm.

You can also gain more satisfaction in life by:

Healthy living: Living a healthy lifestyle includes exercise, a proper diet, and avoidance of harmful exposures (as smoking) do more than improve your physical well-being. Living healthy will also affect greatly on your mental well-being.

Get educated: Meaning in life is derived through learning and understanding. Your education doesn’t have to stop once you get a job. Enroll in some distance education courses, take a certificate course from online learning portals, or learn on your own by reading.

Social support: While the source of social support for youth can differ—from friends to family, partners, coworkers, community groups, or health-care professionals—it’s typically the more close relationship, formed between partners or close friends, that have the greatest influence on improving life satisfaction.

Develop a hobby: It is what you make of it. The result will probably provide you feeling pretty satisfied. If you’re struggling to find a hobby, explore your net wide. In other words, experiment in as many different hobbies as you can until you find one that sticks.

Stay positive: Think positive, and the results will follow if you want to feel satisfied in life. Live in the now or present, be appreciative of what you have and stop comparing yourself to others. Focus on what you like about yourself or what you’re good at, and build on that.

Life satisfaction is the mental, total evaluation of life as a whole and one of the most well-established indicators of happiness, well-being, and positive working. We can all take charge of our own minds. But at least you should know that if you're not as happy as you'd like to be, no matter your circumstances, there are steps you can take to remodel your brain for increased well-being.

If you have a story to share,Click Here

If you have a query,Click Here.

You can also chat with the counsellor by clicking on Teentalk Expert Chat.


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Disclaimer: TeentalkIndia does not offer emergency services and is not a crisis intervention centre, if you or someone you know is experiencing acute distress or is suicidal/self harming, please contact the nearest hospital or emergency/crisis management services or helplines.